6 min read
Fatty Acids in Sport: Saturated, Unsaturated and Daily Requirement
What role saturated and unsaturated fatty acids play in the body and how athletes can get an adequate supply.
Fat has long had a bad image in nutrition, yet fatty acids are vital for the body. They supply energy, are a building material for cell membranes and influence numerous metabolic processes that are also relevant to athletic performance.
In this guide you will learn what fatty acids are chemically, how saturated and unsaturated fatty acids differ, what role they play in sport and how you can meet your needs through diet and, where necessary, supplements.
01
What fatty acids are chemically
Fatty acids belong to the group of lipids and consist at their core of a carbon chain with a carboxyl group at the end. Of the several hundred known structures, only about a dozen are truly relevant for human nutrition. Dietary fats are made up of various fatty acids, and the ratio of these fatty acids to one another determines the properties of a dietary fat.
A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids contain no double bonds between the carbon atoms, are chemically unreactive and are usually solid at room temperature. Unsaturated fatty acids have at least one double bond and are generally liquid at room temperature.
Within the unsaturated fatty acids, a further distinction is made between monounsaturated and polyunsaturated fatty acids, depending on how many double bonds the carbon chain contains. The polyunsaturated fatty acids include the well-known omega-3 and omega-6 fatty acids, which the body cannot make itself and must therefore take in through food.
02
Why athletes should pay attention to their fatty acid intake
Fats supply more than twice as much energy per gram as carbohydrates or protein, making them an important energy source, especially in longer, less intense efforts. In addition, fatty acids are involved in building cell membranes, support the absorption of fat-soluble vitamins and play a role in regulating inflammatory processes in the body.
Regular, intense training increases overall energy needs, so the amount of fat required in the total diet also tends to rise. At the same time, some athletes tend to neglect fats when their diet is strongly focused on protein and carbohydrates, which can lead to an unbalanced supply in the long run.
Fats are also relevant for hormone production, since certain hormones are formed from cholesterol. A permanently very low-fat diet can therefore have an unfavourable effect on hormonal balance in the long term, which is why a generally very low fat share of total energy is rarely advisable for active people. As a rough guide, nutrition science often cites about 25 to 35 percent of total energy intake as a sensible range for the fat share, although individual deviations are possible depending on sport and goal.
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03
Saturated fatty acids: moderation rather than avoidance
Saturated fatty acids occur mainly in animal foods such as meat, sausage and cheese. They are involved in various metabolic processes, but a permanently very high intake is linked in nutrition science to less favourable fat metabolism. Complete avoidance is therefore not necessary, but a conscious, moderate approach to strongly saturated fat sources makes sense.
As a practical guide, nutrition science has established the principle of not making saturated fatty acids the main source of daily fat intake, but of covering the larger share through plant oils and fatty fish. An occasional piece of meat or cheese is unproblematic within an overall balanced diet.
| Fatty acid type | Typical sources | Recommendation |
|---|---|---|
| Saturated fatty acids | Meat, sausage, butter, cheese | in moderation, not the main share of fat intake |
| Monounsaturated fatty acids | Olive oil, avocado, nuts | suitable regularly as a main source |
| Polyunsaturated fatty acids (omega 3 and omega 6) | Fatty sea fish, linseed oil, walnuts | regularly, aim for a balanced ratio |
04
Unsaturated fatty acids and their importance
Unsaturated fatty acids are regarded as more favourable for fat metabolism by comparison. They are found in plant oils such as olive, rapeseed or walnut oil and in fatty sea fish such as salmon or herring. Taken regularly, they can contribute to a healthy cholesterol level and support the structure of blood vessels.
The polyunsaturated omega-3 fatty acids in particular are often in focus, because the Western diet tends to supply relatively little of them compared with omega-6 fatty acids. Fatty sea fish once or twice a week is considered a good starting point; plant sources such as linseed oil or walnuts are alternatives.
A balanced ratio of omega-3 to omega-6 fatty acids is regarded in nutrition science as favourable for regulating inflammatory processes in the body. Since omega-6 fatty acids already occur plentifully in many plant oils and processed foods, it is mainly worth paying conscious attention to adequate omega-3 sources, while additionally cutting out omega-6 is generally not necessary.
05
Covering fatty acids with supplements
If you eat sea fish regularly, you often already cover your need for unsaturated fatty acids well through your diet. With low fish consumption, a vegan diet or increased needs due to intense training, fatty acid supplements, for example based on fish oil or algae oil, can be a sensible addition. They do not replace a balanced diet but, at best, close a gap that is hard to fill through normal meals.
When choosing a supplement, it is worth looking at the ingredient list and the amount of the fatty acids that actually matter, guided by the information on the packaging. If you have cardiovascular conditions or take blood-thinning medication, it is best to discuss additional intake with a doctor beforehand.
Algae oil supplements are an alternative for people who do not want to eat fish for ethical or taste reasons but still want a direct source of long-chain omega-3 fatty acids, rather than relying only on the body's limited conversion from plant precursors such as linseed oil.
06
What the research says
The basic benefit of an adequate supply of unsaturated fatty acids, especially omega-3 fatty acids, for cardiovascular health and favourable fat metabolism is considered comparatively well established. That a very high share of saturated fatty acids in the overall diet can be unfavourable in the long term has also been shown in numerous studies.
The evidence is less clear on a direct performance-enhancing effect of individual fatty acid supplements in training. Fatty acids mainly provide a solid foundation for metabolism and recovery; an immediate, noticeable boost in performance, as with some other supplements, is not to be expected.
Even for much-discussed individual aspects such as the effect of certain fatty acids on joints or on recovery after training, the evidence is so far inconsistent. Individual studies show slight positive tendencies, but the evidence is not yet sufficient for a general recommendation. A balanced overall fat intake from different sources therefore remains more reliable than reaching for a single supplement.
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07
Frequently asked questions
Should fats be avoided altogether when losing weight?
No. Fats are a necessary part of the diet. In a diet, total energy intake is usually what gets reduced; cutting out fat completely is not necessary for this and, from a nutritional physiology point of view, not sensible either.
How much fish should I eat for a good omega-3 supply?
As a rough guide, fatty sea fish once or twice a week. If you do not eat fish, you can consider plant sources or an algae oil supplement as an alternative.
Are saturated fatty acids completely harmful?
No, they also fulfil important functions in the body. What matters is the amount in relation to the overall diet, not complete avoidance.
Do I need a fatty acid supplement as an athlete?
Not necessarily. With regular fish consumption and a balanced diet overall, the need is often already covered. With a one-sided diet, a supplement can make sense.
Can too much fat affect training negatively?
Very high-fat meals shortly before training can slow digestion and make training uncomfortable. Leaving some time since the last larger meal is usually the simplest solution here, as is choosing generally easily digestible foods shortly before training.
What is the difference between fish oil and algae oil?
Both supply the long-chain omega-3 fatty acids EPA and DHA. Fish oil comes from sea fish, while algae oil comes directly from microalgae and is therefore also suitable for a vegan diet, without taste or fish origin playing a role.
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